Vegetarian, Low Calorie, Tasty, Stay-Together Black Bean Burgers
We have a bit of an obsession with beans in this house. It started when the weeone was, well, still wee. She wasn’t much for eating meat all, so we ate a fair amount of bean based dishes. Beans and rice, bean tacos, bean-based sloppy joes – everything seemed to have a bean in it.
Fast forward to today and we’re both still hooked on just about any sort of bean, despite the fact that she does now, in fact, eat meat (for quite some time I thought this carnivore had someone spawned an herbivore). I’ve made my fair share of black bean patties over time and have struggled to find one that stays together even when you bite into it.
Seriously, it completely stinks when your “burger” falls apart onto your plate. It’s been a challenge. This was the ultimate winner for me. It stayed together, it tastes amazing and it was pretty darn simple. It meets all of my major requirements. It’s about time!
On this particular night, I added spinach and sliced tomato and served up burgers with a side of sweet potato waffle fries. It was a great burger night without ever touching any meat. Of course, there is a special “air” in the house on black bean burger nights thanks to the amount of fiber that beans add to our lives.
Even with that, this recipe is on regular rotation in my house and is a favorite of the weeone, so if you’re looking for a vegetarian dinner that your kids will likely love, this is a good start.
- Serves: 4
- Serving size: 1 burger
- Calories: 211
- Fat: 8.8g
- Saturated fat: 1.0g
- Unsaturated fat: 7.1g
- Carbohydrates: 27.4g
- Sugar: 0.1g
- Sodium: 37.9mg
- Fiber: 7.0g
- Protein: 9.2g
- Cholesterol: 46.5mg
- 1 can (15 ounce) black beans, rinsed and drained
- 1 tablespoon + 4 teaspoons canola oil
- 1 egg, large
- ½ cup panko breadcrumbs
- ⅓ cup finely chopped green onions
- 3 tablespoons chopped cilantro
- 1 teaspoon ground cumin
- ¼ teaspoon kosher salt
- ¼ teaspoon ground red pepper (or to taste)
- 2 garlic cloves, minced
- In a food processor, combine 1 tablespoon canola oil, 1 egg and 15 ounces black beans. Pulse the mixture 15-20 times or until the consistency is that of a thick paste.
- In a medium bowl, add bean mixture, 5 tablespoons panko, green onions, cilantro, cumin, salt, ground red pepper and garlic. Mix together well.
- Divide the bean mixture into 4 equal portions and shape into a patty, approximately ¾ inch thick. Pat each side of the patty into the remaining panko.
- Heat a nonstick pan to medium high heat and add 4 teaspoons of canola.
- Cook the black bean burgers for about 3 minutes on each side. Serve as a burger alone or in a whole wheat bun with your favorite burger toppings.